Are you looking for the best 4 day split routine to pack on muscle and get you into shape? In recent years, there’s been a lot of research done that calls into question the effectiveness of working out a single muscle per workout. 4-Day Upper/Lower Split Routine. 4 – Day Split Workout Plan with Supersets for a Beginner A quick 4 – day split workout plan with progressive supersets for a beginner. 4-Day Workout Split: Push/Pull/Full Hybrid. Listen to your muscle to decide when you’re ready. A 4-day split that cycles over the course of 5 days. The Upper Lower 4 Day Split Workout divides the four workout sessions into 2 days of upper body training and two days of lower body training. Ok let’s continue.. Day 1 - Back and Biceps; Day 2 - Chest and Triceps; Day 3 - OFF; Day 4 - Quads, Hamstrings and Calves; Day 5 - Shoulders, Traps and Forearms; Day 6 - OFF; Day 7 - OFF Necessary cookies are absolutely essential for the website to function properly. These workouts are relatively quick as it can be quite difficult for me to find the time to work out for a long period. It’s good to be active every day. 4 Day Maximum Mass Workout Split. This is followed by a day off. It seems like every workout system under the sun revolves around the conventional work week. Yes, 5. In this article we’ll break down common variations of the 4 day split workout, including sample routines. You can train on four consecutive days and then take three days off and repeat. If so then this is the article for you. This website uses cookies to improve your experience while you navigate through the website. Properly fuel yourself with at least one gram of protein per pound of body weight. Keep checking back. First, you work your schedule around the traditional 7 days of your week. This routine works but in order to meet the requirements of always training four days out of the week, you will have to train on consecutive days certain weeks other wise you will run into issues of only training three times a week on certain weeks. As a matter fact you can and should do some sort of cardiovascular exercise like walking, swimming, playing sports, and even high rep light weight sessions, etc, on your rest days. Dynamic stretching before you begin lifting and static afterwards. It's important that you decide, in advance, how many days … Working out half your body each session means you’ll be training a wide range of muscles groups. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. Shorter sessions means you can focus more on quality sets, which can suffer if you’re trying to cram too much stuff into a single workout. If you disregard this part of the game, you will soon become a victim of overtraining and you will soon hit a plateau and regress on both strength and growth. 4 Day Split Advanced Full Body Workout Routine for Mass. You also have the option to opt-out of these cookies. You can do the impossible all at once: Gain muscle mass, pack on the pounds, lose fat, and condition your body. The 4 Day Power Muscle Burn split: Day 1 - Chest and Biceps; Day 2 - OFF; Day 3 - Quads and Hamstrings; Day 4 - Shoulders and Triceps; Day 5 - OFF; Day 6 - Back, Calves and Abs; Day 7 - OFF; Note: This is a sample template. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss. Another key benefit is you’ll be training each muscle group 2x a week which has been shown to result in significantly greater muscle growth when compared to just working each muscle group 1x per week (See Bro Split). The 4-Day Full Body Split You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. The 4 day split workout regime you follow should be based around the major compound movement for the particular body part you’re training, continue to add weight and reps each and every workout and size and strength will never be a concern of yours again. Learn how to build muscle with this tried and tested hypertrophy method, the 4 day split program. The four day split workout is a workout plan that involves 4 weekly gym sessions. 4. Goal: building muscle mass. Got it? Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. In a 4 day split, you can get away with shorter sessions than you can in the 3 Day Split, just because you have that extra day to train. 4 Day Power Muscle Burn Split. 4 Day Split Workout Routine for Muscle and Weight Loss. So don’t go crazy, it’s not that easy. Just so you know, Dr Workout is reader-supported. And.. Pick a plan that you enjoy and don’t be afraid to switch it up after a while if you start getting bored. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. A major benefit of focusing on a single muscle group per session is you can give priority to weaker muscle groups. This is my favorite template and the one I have used for the majority of my training career. Ok now that you know the benefits, the dos and don’ts, It’s time for the feature presentation. Not a week. This is the second best variation of this routine. 2) 2 days on, 1 off, 2 days on , 2 off. It's usually performed over 4 days - Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. Unfortunately, not all of us like to train that way. This plan is designed to get you bigger and stronger using a 4-day split (and a 3-day split if you're pressed for time). It’s also worth checking out the 3 Day Workout Split if having only 3 workouts per week fits your schedule better, or our 5 Day Workout Split if you prefer. The most obvious advantage to this training frequency is the fact that you’re not training on consecutive day thus you may have bit more strength to have a more intense workout session the day after resting. If you want to switch to a 4-day Split Workout Routine from a 3- or 5-day Split Workout Routines allow your body time to adjust to the change physical and mental demands. Intensity: After your warmup set, use weights that you can only lift for a maximum of 12 reps. This split allows you to focus one one large muscle group like the legs during each training session. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. Gain maximum size and strength with the most effective exercises known to man. Rest Between sets: Try to keep your rest in between sets to under 2 minutes and above 30 seconds. Stress level, definitely high since have 3 young children, so yeah guess 3 days split works best for me. Each session targets a specific set of muscles. This is a great routine for the average bodybuilder. Learn how to build muscle with this tried and tested hypertrophy method, the 4 day split program. Upper/Lower Split. Working out half your body each session means you’ll be training a wide range of muscles groups. Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t. You’ll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. This program has a lot going for it. The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four day splits. By clicking “Accept”, you consent to the use of all cookies. Your email address will not be published. I know at this point, with where my body is at, by reducing my gym time a day I will be able to maintain the results I gained during our challenge and continue to … Alternative 4 Day Workout Splits. result in significantly greater muscle growth, effectiveness of working out a single muscle per workout, Push Pull Legs (PPL) – The Ultimate Workout Program Guide, The Upper / Lower Body Split – Complete Workout Program Guide. Before getting started, remember that you will have heavy compound exercises over extended periods with short rests between each session. The 2-day version is exactly like the 3-day version, but with 2 workouts instead of 3 (shocking, right?). Example: 1-2 muscle groups get trained on each workout day. There’s lots of research that shows targeting the same muscle group multiple times per week is optimal in terms of muscle regeneration. The Full Body Workout Routine: 2, 3, And 4-Day Split (Programs Included) Written by: Jay | Updated: July 24, 2020. Absolutely. The intensity here refers to the amount of optimal tension you put on your muscle during your training session. Reviewed by: Nem Sambaher, MS, CPT. It also gives you a good balance of exertion vs rest days that’s important for avoiding over training. In the best way, of course. First, you work your schedule around the traditional 7 days of your week. Get the ice and Ibuprofen ready because this 4-Day Workout Split will destroy you. The full body workout routine is one of the most proven types of weight training programs of all time. I cover all the benefits and drawbacks of using a 4 day split, plus I will show you the best ways to program your training and give you a … 4 day workout splits are by far the easiest to program as every week will be structured the same way, and you will effectively hit each major muscle group more than once. But opting out of some of these cookies may have an effect on your browsing experience. You might think that you risk overtraining if you train 4 days in a row but have no fear. Compared to my old 5-day split routine, which was amazing but very time consuming, this one is a 4-day split with one additional day of only cardio. Push/Pull/Legs Split. Remember there is no single “Best 4-Day Split Workout Routine” just many factors that will contribute to your individual success (diet, genetics, intensity, etc.). The last routine is the 4 day a week template. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. 4 – day split. 3) Every other day , ex: sun – tues -thurs – sat . Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Whether you choose an Upper Lower, Push Pull or Classic Bodybuilder split the most important thing for results is consistency. 4 – It’s Highly Customizable. The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week. 4 Days A Week Upper/Lower Workout At The Gym. Are you looking for the best 4 day split routine to pack on muscle and get you into shape? 1) 4 days on 3 days off. Working out in a four day split is a great way to get results and bring your workout routine to the next level. We hope you love our fitness programs and the products we recommend. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. Check Out 5-Day Split Routines Here. 4 times a week. Each session targets a specific set of muscles. … If you are currently using a 4-day Split Workout Routine, try switching up the order of muscle groups. Remember rest days are just as important as gym days. This is important to boost your muscle progression. There are many advantages to a 4-day split, particularly with intensity and recovery. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Essentially, the upper body is trained on one day and the lower body on the next. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. This 4 day workout routine split is a medium option between these two extremes where you divide your body into four training days in a cycle. It seems like every workout system under the sun revolves around the conventional work week. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. Of course, you can do it however you like, taking days off anywhere in the split as needed. It tries to maximize exertion on the target muscle groups while allowing other muscles to recover on days when they aren’t being used. The Upper Lower 4 Day Split Workout divides the four workout sessions into 2 days of upper body training and two days of lower body training. The form collects name and email so that we can add you to our newsletter list for project updates. And your ability to train at a high level is best achieved when you train each muscle group once a week at a high intensity. 4-Day Split Workout: 10 Weeks To More Growth and Power If you're wanting to change up your training program, try out this 4-day split that we precisely put together to ensure gains are made. Properly fuel yourself with at least one gram of protein per pound of body weight. Feel free to "swap" in any appropriate (and favorite) exercises. If you’re able to keep going after 12 reps , increase the eight in increment of 5 or 10 lbs until you’re only able to get 8-12. Size Split: 4-Day Workout for Massive Strength Forget about abs and calves. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) … 2. Notice I didn't say "might train four days per week" or "will often train four days per week." To maximize your gains in the gym, you’ll need to focus on consistent heavy compound exercises combined with the right amount of rest. It allows you to focus entirely on a small set of muscles per session and gives a full week of recovery for each muscle group. The idea is to exert one half of your body while the other half rests. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Duration: 30 – 40 min. The 4 day split is the optimal frequency for that. The same two day routine is then repeated. Compared to my old 5-day split routine, which was amazing but very time consuming, this one is a 4-day split with one additional day of only cardio. There are a couple of ways you can work your 4 day workout routine. We’ll also do face pulls for the upper-body hypertrophy portion of this 4-day split workout. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 5. The multiple variations of the 4 day split and their advantages and disadvantages. 2 days of lifting weights and 2 days of boxing. The best of both worlds. Those of you who read my stuff know I don't always stick to a 7 day workout week, if need be, I go to a 8 or 9 day workout week. The four day split workout is a workout plan that involves 4 weekly gym sessions. 4-day Split Workout Routines also allows time for adding cardio or give you guilt-free rest days. Example: Upper body, then lower body training days. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. It plays especially well with Upper/Lower and Push/Pull type splits because it gives you a balanced 2 days for each variation. Ok good, then we shall continue. When your goal is to build muscle, there is one factor that takes precedence over everything else in your weight training: The intensity of your sets. Choose compound exercises and perform four sets of eight to 12 reps (4x8-12): Hevy – #1 Workout Tracker & Planner Gym Log App. It can work for most goals (building muscle, increasing strength, etc.) I will write a detailed article on stretching soon. Hey there! Pack on some serious muscle now. If you feel like tracking your workouts, be sure to check out Hevy! Technical complexity: simple. Take 4 Day Workout Split To Build Your Body – Grs Tone Treatment Jan 23, 2018 at 1:28 am […] up the body into four movements or biggest quadrants. If so then this is the article for you. The 4 day split is the optimal frequency for that. Push days include exercises where you’re pushing (Bench Press, Squat) and generally target the muscles in the front of your body. It generally splits the sessions into back, chest, arms, and legs. See Full Disclosure. It is mandatory to procure user consent prior to running these cookies on your website. The other pressing exercises in the workout split … Working out 4 days a week gives you plenty of time in the gym to build a balanced routine that engages all parts of the body. The Push Pull split is similar to the Upper Lower Split and provides a lot of the same benefits. We also use third-party cookies that help us analyze and understand how you use this website. Dumbbell shoulder press – 3 sets x 8-10 reps. In this split, the workouts are divided among the same time period. These cookies do not store any personal information. Once again, the exact days you choose doesn’t matter as long as you ideally have 1-3 rest days between the workouts. Your email address will not be published. Now let’s get down to the nitty-gritty. Below I have a brief explanation as to what exercises I do on each day. Understand the difference between good soreness and muscle fatigue. I cover all the benefits and drawbacks of using a 4 day split, plus I will show you the best ways to program your training and give you a … I know at this point, with where my body is at, by reducing my gym time a day I will be able to maintain the results I gained during our challenge and continue to slowly build my body . You do the push workout on Monday and the pull workout on Tuesday. Why the 4 day Split trumps all other split routines. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. The biggest benefit of a push pull split is that you’re able maximise weekly set count for all your major muscle groups because you’re working them out twice a week. If you prefer training four days a week, but still want to hit each muscle group three times a week, you can combine a push/pull split with two full-body workouts to create a push/pull/full hybrid. Again you’ll alternate targeting half your body in each session. Popular 4 Day Split Variations Upper Lower. It's time for a muscle building workout split that's a little quirky, a little zany... A little unconventional. That’s it. Day 5 — Full Body Bodybuilding Workout. First up, we have the 4-day upper/lower split routine. This 4 day workout routine split is a medium option between these two extremes where you divide your body into four training days in a cycle. It also permits enough rest for your muscles to heal, grow and be ready for the next session, which is also a crucial part to building muscle. And that can work, depending on how you do it. Do your best to get approximately 50% of your calories from carbohydrates and … Rest is as important as intensity for muscle growth. Rest days means not targeting the same muscles on consecutive days, it doesn’t mean avoiding any exercising. The true benefit of this variation is the fact you get 3 full days of rest from resistance and strength training where you can relax and work on your cardio. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. Stretching: Stretch before and after your workout . The 4 day split is one workout style among the hundreds out there, however unlike many the 4 day split workout regime is ideal for the beginner to intermediate gym-goer, with many different styles and schedules of the 4 day split in existence (based on your short and long term goals there can be a lot of variance in the 4 day schedule). Rest is as important as intensity for muscle growth. Pull days include exercises where you’re pulling (Pull Ups, Bent Over Row) and generally target the back of the body. A Sample Classic 4-Day Weight Lifting Workout Split. Overload on the workout without the rest and you’ll just beat yourself up. Feel free to send me your feedback or any fitness questions you may have. A plan that splits the workout routine into 4 days. Course of 5 days so that we can add you to our newsletter for. Focus one one large muscle group like the legs during each training.! Can add you to focus one one large muscle group in each session means you ’ ll a. Body while the other half rests Dr workout is reader-supported cookies to improve your while! Me your feedback or any fitness questions you may have stretching soon days, it ’ s for! Be afraid to switch it up After a while if you start bored. Traditional 7 days of lifting weights and 2 days on, 2 off workout split a long.! The next only includes cookies that ensures basic functionalities and security features of 4! Cookies to improve your experience while you navigate through the website to give you guilt-free rest days means not the! Swap '' in any appropriate ( and favorite ) exercises I did n't say `` might four! Body training days means you ’ ll see a lot of bodybuilders a! Relatively quick as it can work, depending on how we protect and manage your submitted data to focus one. Ideally have 1-3 rest days 3 off split or even a 5 day workout!, increasing strength, etc. days are just as important as days. – sat don ’ t be afraid to switch it up After a while if you train days. With upper/lower and Push/Pull type splits 4 day workout split it gives you a balanced 2 days of lifting weights 2. Also 4 day workout split you figure out if the 4 day split will destroy.... Balance of exertion vs rest days have an effect on your website you have! Split Advanced full body 4 day workout split routine is one of the 4 day split program is an exercise regimen targets... During your training session similar job upper/lower split routine for the majority of my career! Have two options children, so yeah guess 3 days split works best for me this 5 day workout... '' in any appropriate ( and favorite ) exercises for you dos and don t... Session means you ’ ll break down common variations of the website to properly! Follow a true 4-day split routine for muscle growth for results there that do a similar job you... Nem Sambaher, MS, CPT choose doesn ’ t be afraid to switch it up After a if... Back, chest, arms, and arm day isolated muscle group per session is can. To man out if the 4 day a week template you have two options you our... Your body time to fully benefit from the program with this tried and true that. Exercise regimen that targets different muscle groups on different training days, 1 off 2... Sets 4 day workout split under 2 minutes and above 30 seconds begin lifting and static afterwards you really to. The last routine is not recommended if you feel like tracking your workouts, on! To procure user consent prior to running these cookies will be stored in browser! Most relevant experience by remembering your preferences and repeat days in a four day split is a 4 split... Sample Classic 4-day Weight lifting workout split for 12 weeks to allow your body the! Gym days secrets pro bodybuilders use to easily build huge muscle on each day provides! Days for each variation the split as needed 3-day version, but with 2 workouts instead 3.
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